"Power Time"(4.8.2011)

Pressing Overhead! Move that head out of the way with body in vertical position and torso, head, and feet in alignment!

I. Free Introduction Classes:
This Saturday we will be running a Free Introduction Class @ 11:00 am for any new prospective clients at Vagabond CrossFit. Please email Kevin at [email protected] or John Thomas at [email protected]. Please, just send the email to confirm you will be attending the Free Intro Class at 11:00 am, and you will be good to go!
I. Dynamic and Mobility Warm-Up:
“Vagabond Warm-Up”
Barbell Progressions: Snatch Variation
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inch Hang Power Snatch
4 Inch Hang Power Snatch
6 Inch Hang Squat Snatch
*Mobility Prep*
Hamstring Band Stretch- 3 Minutes each leg
II. Strength and Conditioning Workouts of the Day:
A. Power Snatch 2-2-2-2-2-2-2-2 reps
Warm-up 3, 2 reps. This isn’t necessarily trying to find a 2 rep max but it can be. You may even use the first 3 to 4 sets to reach a weight where you’ll then go sets across for the last 4 to 5 sets but you don’t have to. The idea is to try and pull as much weight as high as you can for 2 reps, 8 times, correctly!
*These days are important to show up to for your workout. These are very highly concentrated on the skill of the movement and also for your safety to become more efficient at the movement not only during strength days, but also during your conditioning workouts of the day as well. Think of this as one hour long of personal training in one movement. It cannot get any better than that in terms of training and becoming more fit!*
B. Burpee-A-Thon:
50 Burpees For Time
*Do these as Fast as Humanly Possible- Limited Amount of Rest Time*
III. Competitors Schedule Workouts of the Day:
A. Power Snatch, 5 Sets of 2- Work to a 2 Rep Max
B. 150 Kettlebell Swings for time @ 2 pood
Post Weights Used and Times to Complete to Comments.